Week of Jan 9 - Jan 15
- Jocelyn Rylee
- Jan 8, 2023
- 1 min read
Updated: Jan 10, 2023
The next block of our Next Generation CrossFit Kids program starts on Wednesday Jan 11 at 6:30pm and runs for 6 weeks. Click below to register and get the kids moving this winter!
Thursday Jan 12 is this month's BRING A FRIEND Day. Visitors are welcome to join us for a free workout in any class, all day long. Please make sure guests have signed the waiver and RSVP'd to a class time at crossfitbrio.com/tryaclass.
Monday January 9
20 min AMRAP
10 Push ups
20 Air Squat
30 Double unders
While Partner Rows or Skis
Tuesday January 10
Back Squat 1RM
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Cashout: Tabata Bike Cals
Wednesday January 11
🥳🎉🎈🎂 Happy Birthday Coach Pat!!
"Amanda"
9-7-5
Ring Muscle up
Squat Snatch (135/95)
Or
15-12-9
CTB Pull ups
Thruster (135/95)
Compare to July 20/22
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Cashout: OTM x 10
1) HS walks
2) GHD Sit ups
Thursday January 12
🥳🎉🎈🎂 Happy Birthday to Deb Siemens!!
It's BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class all day long. Please make sure guests have signed the waiver and RSVP'd to a class time at crossfitbrio.com/tryaclass
OT90 x 6
6 Back Rack lunges
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10 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (24/16)
10 Burpees
Friday January 13
OT2.5 mins
Deadlift 4-4-3-3
dead stop + lower each rep
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Starting every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box
*Scaled 14 reps of each
Saturday January 14
🥳🎉🎈🎂 Happy Birthday to Brenda Michnik!!
In 3 mins
45 Thrusters
Max Cal Row
Rest 3 mins
In 3 min
30 Thrusters
Max Cal Row
rest 3 mins
In 3 mins
15 Thrusters
Max Cal Row
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Cashout: 5-10 Rope climbs
Sunday January 15
5 rounds
5 Power Clean (185/125)*
10 Toes to Bar
30 Double unders
5 DHSPU
10 CTB Pull ups
30 Double unders
* Beast weight 225/155
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